Starting April 1st, 2013

If you haven't heard, Shape It Up Fitness is running a GET FIT for SUMMER 2013 Challenge!! The poster above explains it all!!  Join us next Monday, April 1st as we kick off the start to Spring and transition into Summer!

If you have questions, email me! and if you haven't already "Like" Shape It Up Fitness on Facebook!

1st Ever Challenge to kick off 2013

8 Week Challenge: Starting Monday, January 14th

Goals: Increase overall health and wellness

*Add More Exercise

*Increase Energy

*Tone Muscles

*Eat More Veggies, Fruits, Lean Meats

*Get motivated

*Be inspired to reach your goals

Check In on Jan. 14th:

*Measurements are taken

*Body Fat Measured 

*Weigh In

*Set Your Goals

*Before Photo (Smile)

Over the Next 8 weeks:

*Check In with Shape It Up Fitness 1 time per week for a weigh in

*Come participate in group fitness classes ($10 per class)

*Follow our Blog for work out ideas, healthy food options, motivation and fun

*Consider doing a one on one training session to push yourself

*Eat Healthy

*Exercise

*Sleep

*Relax

*Have Fun

Monday, March 11th 2013:

Join us at 5:30 p.m. to 6:30 p.m. FOR A FREE CLASS!!!

Then:

*Re-evaluate Body Fat

*Body Measurements

*Final Weigh In

*After Photo Shoot!!

**Find Out the WINNER**

(everyone is a winner if you see change!!!)

RSVP Today!!

952-215-7431

megan@shapeitupfitnessmn.com

"Like" Shape It Up Fitness on Facebook

Cyber Monday Special!

Cyber Monday is here!

Shape It Up Fitness has your printable coupon ready!

Hope everyone had a great Thanksgiving, Black Friday and a fun long weekend!

As we count down the days to Christmas, we will be starting another follow along program taking us from December 1st to New Years Eve!  Join along as we crank up the cardio, add more strength training and push ourselves harder to keep off the Holiday weight!

4 days left!

This about Sums it up! 4 days left until Thanksgiving!  Power through the work outs and push yourself into longer cardio sets!  You want Stuffing, Mash Potatoes and Pie?? Then you need to push harder now and then again and AGAIN!!  Just because it's a Holiday, find time to work out and sneak in a healthy breakfast!  Try to work out  Thanksgiving morning or take a walk with the family after dinner!  

Today's Challenge: 1 hour on the clock!

19 minutes 30 seconds of Cardio- outside or treadmill run, jog or power walk. GET YOUR HEART PUMPING!!!

2 minute warm up/slower pace

1 minute fast pace- run/jog/walk as fast as you can

30 second recovery- slower pace

1 minute fast pace- run/jog/walk as fast as you can

30 second recovery- slower pace

30 second super fast!!

1 minute second recovery- YOU SHOULD FEEL OUT OF BREATH!

**REPEAT 3 times**

Pump up the Jam!

**The following exercise routine uses, body weight, hand weights and a mat** 

15 Push ups

30 seconds Plank

15 Push Ups

30 seconds Plank

25 Jumping Jacks

15 Jump Squats

25 Jumping Jacks

15 Jump Squats

15 Side Plank w/ arm reach

(in side plank, reach top arm to ceiling, bring hand to arm pit, reach back to ceiling)

15 Side Plank Dips

15 Side Plank w/ arm reach (other side)

15 Side Plank Dips (other side)

25 alternating Lunges forward (1 on each side= 1 rep)

30 seconds high knees

25 alternating Lunges backward (1 on each side=1 rep)

30 second butt kickers

15 Biceps curls- weight weights 

15 Triceps Dips (using a step or chair)

15 Biceps Curls

15 Triceps Dips

15 Alternating Side Step Lunges (inside leg stays straight, outside leg steps out)

25 Speed Squats (FAST)

15 Curtsy Squats (just like curtsying with a dress, bring toe behind opposite toe and bend)

25 Double Leg Jumps

WATER BREAK!! *Repeat 1, 2, 3 times**

What makes you Happy?

Every time I see this picture, I just smile and think about being Happy!!  Here are some things that make me Happy!  

1. The way my family communicates! Cell phones will never be as great as good old face to face conversation!

2. Being Warm- as in being outside and just feeling A-Ok, no jacket needed.

3. Waking up in the middle of the night, and realizing I have 2 more hours to sleep!

4. SLEEP- 8 hours a night is good, 9 is amazing.  

5. A nap at 10 a.m. because I got up super early

6. Being awake earlier by early I mean before 5 a.m I get the most done when everyone else is still sleeping.

7. Seeing the sun rise- we are so lucky it comes up every day!

8. Sunshine- and a good tan!  Thank god for Bronzer in the Winter

9. Talking to a complete stranger and thinking "wow, I really like that person" as you walk away

10. Hearing my mom talk and having her give me a compliment, she is my biggest critic and I love her for it.

11. Being able to Jump- I just love to jump and trying to jump high is so addicting

12. Moving- sitting is so boring

13. Hanging out with my brother, he is so different then me but I love to hear is opinion and ideas

14. A clean house!! with Fresh linens on my bed and towel for my shower.

15. Thinking about memories!! of course all the good memories!  Smiling to yourself as you think of all the good times!

There are so many things that make me Happy.  Being Happy is Healthy!! Tell me, what makes you happy?

Getting Wild and Sweaty!

Happy Wednesday Work Out Buddies!!

Today we are back to a High Intensity Interval Training Routine!  20 minutes of Sweating.  Push your hardest and make every move count.  Take breaks if you need them, drink water as you go and have some fun. After the HIIT work out follow the two photos below on how to target the abs!  Spend the next 10 minutes doing the moves back to back.  Total work out today 30 minutes!!  Get your Butt Moving!

Holy Cow- You should feel the BURN!!  Sweat should be rolling!!  How did everyone do?

**Abs**

Plank- with a reach up into Side Plank (1 minute)

**Abs**

Reverse wood choppers- use a ball, weight or something around 10 lbs from your home.  Keep abs pulled in, squat and reach down, turn torso up and move ball across body.  Feet stay planted. (1 minute)

**Break for 30 seconds and repeat 4 times, both  moves back to back**

Hope everyone has a great day!!  

Sore? Tired? Out of Breath? Sweaty?

We are getting closer to Thanksgiving (10 days away), TIME TO PICK IT UP!!

We are adding an additional 20 to 40 minutes of additional cardio exercises 3 to 4 times per week, PLUS your daily CHALLENGES!!  This mean, no more off days on Saturday/Sunday.  Time to get super serious and pick up the calorie burner. Remember 3,500 calories equals a pound!!  Keep those food journals going, watch what you are eating and cut out the junk.  Keep those legs and arms moving, jump higher, add an extra set and push longer!

Today: All about the Cardio burn!!  Long at least 40 minutes of intense cardio.  Heart rates elevated to the highest end of your zone!!  Right before you hit your max heart rate, try to keep it up until you answer yes to each question above!!

Finish With: (2 to 3 times)

15 jump squats

15 push ups

15 side plank dips (each side)

15 lunges each leg

50 crunches

1 minute plank

SORE? TIRED? OUT OF BREATH? SWEATY?